CrossFit Open Workout 20.3: Strategy and Advice (for Beginner, Teen, Scaled, Intermediate and RX Athletes)

CrossFit Open workout 20.3 is a repeat of Open workout 18.4.

Men

For time:
21 deadlifts, 225 lb.
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315 lb.
50-ft. handstand walk
15 deadlifts, 315 lb.
50-ft. handstand walk
9 deadlifts, 315 lb.
50-ft. handstand walk

Time cap: 9 min.

Women

For time:
21 deadlifts, 155 lb.
21 handstand push-ups
15 deadlifts, 155 lb.
15 handstand push-ups
9 deadlifts, 155 lb.
9 handstand push-ups
21 deadlifts, 205 lb.
50-ft. handstand walk
15 deadlifts, 205 lb.
50-ft. handstand walk
9 deadlifts, 205 lb.
50-ft. handstand walk

Time cap: 9 min.

Learn out how to scale the workout and find all the movement standards.

Check out these top tips from Ben at WODprep.

“We’ve seen this before. The HSPU standards are challenging, and the deadlifts – for some of us – will get heavy. Here’s what I recommended for 18.4…”

CrossFit 20.3 – The Deadlifts

I will have some fresh strategy this year on top of what I’ve already advised for 18.4. If 225/155 lbs is heavy for you… there’s nothing wrong with starting with singles.

It may sound silly, but this is actually going to eliminate a ton of wasted energy that you use to lower the barbell. 

If 225/155 lbs is fairly easy for you – but the following weights of 315/205 lbs is heavy… then move to singles in round two. 

Next tip – wear a lifting belt for 20.3.

FOR SCALED AND/OR  MASTERS ATHLETES

Something to note on Hand Release Push-ups – be sure to read the standards. While it doesn’t specify feet staying on the ground, there is no pushing up through the knees.

Learn more about pacing on the next page…